GarkoFit News and Updates


GARKOFIT STRENGTH & CONDITIONING 2018-02-26T13:03:49-04:00


This formula combines the most effective training approaches in modern Fitness & Sports Conditioning. “Coming from Eastern Europe I saw great results using old school strength training protocols but realized that this may not work in present day because most of our clients come with some type of muscular imbalances or injuries. For example upper body cross syndrome is the most common American urban imbalance of those behind a desk working on a computer or blackberry all day, carrying a laptop or twisting their upper body to type, be on the phone and so on. That type of repetition can cause significant issues which must be addressed with corrective training first and then we can maximize strength and conditioning training.  Individuals also have different goals. I combine the best of the two and created a formula which would help Fitness Professionals take any client (no matter what level they were at) and take them through Pre or Post-Rehabilitation & Functional Strength Training (all levels of conditioning) safely with amazing results” explains Garko.

Strength Training

A method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person’s own body weight. Strength training sessions are designed to impose increasingly greater resistance, which in turn stimulates the development of muscle strength to meet the added demand.

Functional Training

Is a classification of exercise, which involves training the body for the activities performed in daily life.  Functional training attempts to adapt or develop exercises, which allow individuals to perform the activities of daily life more easily and without injuries. Most people do not think about injury prevention until it’s too late.  A simple sprain which can cause grave inconvenience and pain can be prevented in many cases due to better balance, agility and strength for functionality in every day routines.


Functional training may lead to better muscular balance and joint stability, possibly decreasing the number of injuries sustained in an individual’s performance in a sport or life in general. The benefits may arise from the use of training that emphasizes the body’s natural ability to move in six degrees of freedom. In comparison, though machines appear to be safer to use, they restrict movements to a single plane of motion, which is an unnatural form of movement for the body and may potentially lead to faulty movement patterns or injury.


Standard resistance training machines are of limited use for functional training – the fixed patterns rarely mimic natural movements, and they focus the effort on a single muscle group, rather than engaging the stabilizers and peripheral muscles.

Preferred options include:

  • Cable machines
  • Dumbbells
  • Medicine balls
  • Kettlebells
  • Bodyweight training
  • Physioballs (also called Swiss balls or exercise balls)
  • Resistance tubes
  • Rocker and wobble boards
  • Balance disks
  • Sandbags
  • TRX or other suspension bands

Cardio Conditioning

Cardio conditioning is a form of exercise which is designed to promote cardiovascular health.

To lose weight, you have to burn calories at a higher rate than you consume for some time. But the type of calories your body burns is very important.

The fat burning zone is ‘Low Intensity Cardio’ where your heart rate is between 55 – 70% of your maximum heart rate. This heart rate range is reached by standing up, walking fast or jogging. Will you burn fat yes, but just 50% of total calories you consume are coming from fat. If you maintain that intensity level after 20 min 70-80% of calories are coming now from fat and just 20-30% from carbohydrates. But this is the time when most of the people stop anyways.

The cardio training zone is ‘High Intensity Cardio’ and your heart rate is between 70 – 85% of your maximum heart rate.

It is important to understand that cardio refers to any exercise in which the heart and lungs are involved. This could be jogging, running, sprinting, swimming, circuit training etc. Quite simply – if you are elevating your heart rate and respiration rate, you are doing some form of cardiovascular work.